Home › Exercises › Cable Hip Adduction

Cable Hip Adduction

The Cable Hip Adduction primarily targets your Quadriceps. It requires cable and is best suited to beginner lifters.

Beginner level · Equipment: Cable · Isolation · Pull

Primary muscles: Quadriceps

How to perform Cable Hip Adduction

  1. Step 1. Stand in front of a low pulley facing forward with one leg next to the pulley and the other one away.
  2. Step 2. Attach the ankle cuff to the cable and also to the ankle of the leg that is next to the pulley.
  3. Step 3. Now step out and away from the stack with a wide stance and grasp the bar of the pulley system.
  4. Step 4. Stand on the foot that does not have the ankle cuff (the far foot) and allow the leg with the cuff to be pulled towards the low pulley. This will be your starting position.
  5. Step 5. Now perform the movement by moving the leg with the ankle cuff in front of the far leg by using the inner thighs to abduct the hip. Breathe out during this portion of the movement.
  6. Step 6. Slowly return to the starting position as you breathe in.
  7. Step 7. Repeat for the recommended amount of repetitions and then repeat the same movement with the opposite leg.

Frequently asked questions

Which muscles are primarily targeted during cable hip adductions?

This exercise primarily targets the adductor group on the inner thigh. While the quads provide stability, the focus is on pulling the leg across the midline of the body.

What is the most effective way to set up the cable height?

Set the pulley to the lowest position and attach the ankle cuff to the leg closest to the machine. Stand far enough away to maintain tension throughout the entire range of motion.

What common form mistakes should I avoid?

Avoid leaning the torso or using momentum to swing the leg. Keep the hips square and perform the movement slowly to ensure the inner thigh muscles are doing the work.

How can a beginner safely progress this movement?

Start with light resistance to master the balance and mind-muscle connection. If balance is an issue, hold onto the cable machine frame for support during the set.

What are the recommended sets and reps for adductor training?

Perform 2 to 3 sets of 12 to 15 repetitions per leg. Use a controlled tempo with a brief pause at the point of maximum contraction for optimal results.

Sample sets & reps for Cable Hip Adduction

  • Form first: 3 sets × 10-12 reps, 60s rest. RPE 6, focus on the target muscle.
  • Hypertrophy: 3 sets × 12-15 reps, 45-60s rest. RPE 7-8, controlled eccentric.
  • Burnout finisher: 2 sets × 15-20 reps, 45s rest. RPE 9, last set to failure.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Quadriceps exercises

  • All Fours Quad Stretch — stretch
  • Alternate Leg Diagonal Bound — other
  • Backward Drag — other
  • Barbell Full Squat — barbell
  • Barbell Hack Squat — barbell

See all Quadriceps exercises →

Want a workout that includes Cable Hip Adduction and 870+ other exercises? Try the AI Planner — 2 weeks free